New Albany, Saturday, 04/14/18

CROSSFIT

*Testing Week*

Metcon
Cindy
20min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

 

1 mile Run
*The mile run will likely get pushed to another day next week because of the weather.

 

COMPETITORS
*No extra competitor work this week. Competitors should put all their effort and intensity into preparing for and executing tests.

 

LEANX

A. 8 Min AMRAP
8 T2B
7 Walking Lunges/Side
60 Double Unders

Rest 2 Min

6 Min AMRAP
6 T2B
5 Walking Lunges/Side
40 Double Unders

-Rest 1 Min –

4 Min AMRAP
4 T2B
3 Walking Lunges/Side
20 Double Unders
*Increase intensity each round

B. Cash out: 1 Mile run

 

BOX NEWS

Whole30 Nutrition Challenge – Seminar May 6th – Rules Start May 14th.

Bounce back after Derby Season, and gear up for summer with our next nutrition challenge. For this challenge we’ll be completing a Whole30 to keep things new, and to help expand your nutritional toolbox. Here are just a few things you’ll get with this challenge:

 

  • A roadmap to eating clean, resetting your digestive system, and resetting your hormones
  • Access to our Whole 30 seminar led by 4B Coach and Whole 30 Certified Coach Mallory Froman
  • Daily emails and journal prompts to keep you on-track and motivated
  • Access to an exclusive Facebook group for challenge participants only
  • The accountability needed to stay strict for 30 days

 

Along with some important challenge details:

 

  • The challenge seminar will be Sunday, May 6th at 2:15pm
  • Whole 30 Rules go into effect on Monday, May 14th.
  • We’ll be hosting a Whole30 Pitch In and a going away party for coach Cory on Saturday, May 12th.
  • One male and female winner from each 4B location will receive a free month’s membership.
  • Challenge cost is $45.